Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition

Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition

 

If you’ve ever found yourself halfway through a training session wondering why you feel sluggish, light-headed or just not firing on all cylinders, there’s a good chance the issue isn’t your workout - it’s your fuel.

 

At CGPT, we hear this question from clients almost daily: "Should I eat before I train?" The short answer? Yes, in most cases. But like all things in fitness, the longer answer depends on your goals, training time, and how your body responds to food.

 

Let’s unpack when and why pre-workout nutrition matters, who benefits most from eating before a session, what to eat, and when to eat it - backed by credible scientific evidence.

 

Why Pre-Workout Nutrition Matters

 

Think of your body like a car. You wouldn’t set off on a long drive without fuel in the tank—training is no different. Carbohydrates are the body's preferred energy source, particularly for high-intensity and resistance-based training. Meanwhile, protein helps preserve and repair muscle tissue, especially when you’re working hard in the gym.

 

When you train in a fasted state (i.e., without eating beforehand), your body has limited available glucose in the bloodstream and will begin to break down stored glycogen or even muscle protein to keep you going. While this might sound appealing to those chasing fat loss, it can actually impair performance and muscle retention if done too often or without strategy.

 

A 2020 study published in Nutrients found that fasted resistance training did not enhance fat loss more than fed training, but did increase muscle protein breakdown, potentially limiting strength and hypertrophy gains over time (Schoenfeld et al., 2020).

 

When You Should Eat Before Training

 

Here are four situations where eating before your workout can make a real difference:

 

1. You’re Training Early in the Morning

If it’s been 6–10 hours (or longer) since your last meal, your blood glucose is likely low. Training without food can result in fatigue, dizziness or reduced power output. Even a small snack can help increase energy availability and improve workout performance.

 

2. You’re Focused on Muscle Growth and Performance

To build muscle, you need to train with intensity and volume. Carbs help you lift heavier, push harder and recover faster. A pre-workout meal can also help maximise muscle protein synthesis, especially when paired with post-workout protein (Tipton et al., 2001).

 

3. You Feel Weak or Dizzy When Training Fasted

Some people thrive on fasted training - but many don’t. If you consistently feel sluggish, light-headed or like you’re “hitting a wall” halfway through your workout, try adding a pre-workout snack. It can make a major difference to your focus, stamina and mood.

 

4. You’re in a Calorie Surplus or Want to Maximise Recovery

If your goal is muscle gain, then fuelling up before a session is essential. You'll not only lift better but create a stronger anabolic environment for muscle repair and growth. Plus, you’ll minimise the risk of muscle catabolism during hard sessions.

 

When You Can Probably Skip It

 

There are some cases where fasted training may be appropriate, such as:

 

·       You’re doing low-intensity cardio (e.g., walking or light cycling)

·       You feel better training on an empty stomach

·       You’re short on time and plan to eat a solid meal after training

·       You’re tracking macros and prefer to “save” calories for later in the day

 

In these situations, the key is to ensure your overall daily nutrition supports your training volume, recovery and long-term goals. Fasted doesn’t mean under-fuelled.

 

What to Eat Before the Gym

 

Not all foods are created equal when it comes to training. You want a combination of easy-to-digest carbohydrates and lean protein, ideally low in fat and fibre to avoid stomach upset.

 

The Best Pre-Workout Snacks and Meals

 

·       Banana with peanut butter
Quick energy + a touch of healthy fat for satiety

·       Protein smoothie with oats, berries and protein powder
Easy on the gut and customisable to your goals

·       Rice cakes with eggs or cottage cheese
Simple carbs + protein = sustained energy

·       Greek yoghurt with honey and oats
Great for morning sessions or when appetite is low

 

What to Avoid

 

·       High-fat meals (e.g., bacon and eggs, creamy dishes)

·       High-fibre meals (e.g., lentils, raw veggies)

·       Greasy or fried foods

 

These foods slow digestion and can leave you feeling sluggish or nauseous mid-set.

 

When Should You Eat Before the Gym?

 

Timing matters just as much as food choice. Here’s a simple guide:

 

1–2 Hours Before: Full Meal

 

Go for a proper plate of food with complex carbs, protein and a little fat. This gives your body time to digest and convert food into usable energy.

Example: grilled chicken, sweet potato, and vegetables.

 

30–45 Minutes Before: Light Snack

 

Stick to something small and mostly carbohydrate-based, with a touch of protein. Avoid anything too heavy.

Example: a banana and a scoop of protein powder mixed with water.

 

What the Science Says

 

·       A 2023 meta-analysis published in Sports Medicine confirmed that pre-exercise carbohydrate ingestion significantly improved both strength and endurance performance compared to fasted training (Jeacocke et al., 2023).

·       Australian Institute of Sport (AIS) guidelines also recommend carbohydrate-rich meals 1–4 hours before training, especially for athletes seeking to optimise high-intensity performance and recovery (AIS, 2020).

·       A 2021 study from the Journal of the International Society of Sports Nutrition found that combining protein and carbohydrate before training resulted in improved strength gains compared to carbohydrate alone (Aragon & Schoenfeld, 2021).

 

Still Not Sure What Works for You?

 

Every body is different. Some people train better fasted. Others need fuel to function. That’s where our personalised approach at CGPT comes in.

 

We’ll help you test, track and adjust your pre-workout nutrition so it suits your goals, lifestyle and energy needs. Whether your focus is fat loss, muscle gain, athletic performance or general health, we’ll help you find your sweet spot.

 

And remember: no one gets it perfect every time. The goal is consistency over time - not perfection in every meal.

 

Final Thoughts

 

Pre-workout nutrition isn’t just about “should you eat before training” - it’s about what to eat, when, and why. Fuelling your body strategically can make a significant difference to how you perform in the gym and how you recover afterwards.

 

At CGPT, we believe in training smart - not just hard. So if you’re ready to dial in your training, nutrition and recovery, we’re here to guide you every step of the way.

 

Got questions? Chat to your CGPT trainer during your next session. We’re here to help you get the most out of every rep, every set, and every bite.

 

Want to know more about training at CGPT? Email andrea@chrisgympt.com today!

 

References

 

Aragon, A.A. & Schoenfeld, B.J. (2021). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 18(1), 1-19. https://doi.org/10.1186/s12970-021-00410-x

 

Australian Institute of Sport (AIS). (2020). AIS Sports Nutrition Framework: Fueling Peak Performance. Canberra, Australia. Retrieved from https://www.ais.gov.au/nutrition

 

Jeacocke, N.A., Cochran, A.J.R., & Burke, L.M. (2023). The Role of Carbohydrate Ingestion in Resistance Exercise Performance: A Meta-Analysis. Sports Medicine, 53(3), 455–474. https://doi.org/10.1007/s40279-022-01768-z

 

Schoenfeld, B.J., Aragon, A.A., Krieger, J.W. (2020). Effects of meal timing on weight loss and weight loss maintenance: a meta-analysis. Nutrients, 12(2), 479. https://doi.org/10.3390/nu12020479

 

Tipton, K.D., Rasmussen, B.B., Miller, S.L., Wolf, S.E., Owens-Stovall, S.K., Petrini, B.E., & Wolfe, R.R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197–E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197

 

Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health

March 28, 2025
Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health When most people think of lifting weights, they picture toned arms, defined abs, and lean legs. While these aesthetic results are often celebrated on social media, the real power of strength training goes far deeper. If you’re in your 30s, 40s or 50s and wondering how to protect your health into the decades ahead, there is arguably no better investment than building muscle and strength. It’s not just about looking good - it’s about living well. At CGPT in Hawthorn, we’ve seen firsthand how prioritising strength training can change lives by improving energy, resilience, mental clarity and even protecting against chronic disease. Let’s explore why hitting the gym for your health - not just weight loss - is one of the smartest decisions you can make. The Underestimated Power of Muscle Muscle: Your Metabolic Powerhouse Muscle is one of the most metabolically active tissues in the body. Unlike fat, muscle burns energy even at rest. According to a review published in Frontiers in Physiology, maintaining or increasing muscle mass helps regulate glucose levels, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes - critical concerns for adults over 30 1 . Strength training also plays a key role in managing body composition long term. As we age, we naturally lose muscle mass (a process called sarcopenia) starting as early as our 30s. Research in the Journal of Cachexia, Sarcopenia and Muscle estimates adults lose 3-8% of muscle mass per decade after age 30, accelerating after 60 2 . Without proactive strength training, this loss means less mobility, slower metabolism, and higher fat accumulation. Strong Muscles, Strong Bones Many people think of osteoporosis as an inevitable part of ageing, but lifting weights can dramatically reduce that risk. A landmark meta-analysis published in Osteoporosis International found that resistance training significantly increases bone mineral density, particularly in the spine and hips - the most common sites for fractures in later life 3 . This matters enormously for long-term independence. Falls remain one of the leading causes of hospitalisation in older adults. Keeping bones dense and muscles strong is one of the most effective ways to stay mobile and reduce fracture risk. Longevity and Protection Against Chronic Disease Cardiovascular Benefits You Might Not Expect While cardio has long been the poster child for heart health, strength training is equally crucial. A large cohort study in the Medicine & Science in Sports & Exercise Journal found that adults who performed regular resistance training had a 40-70% lower risk of cardiovascular disease events compared to those who did none, even after adjusting for aerobic activity 4 . This is because lifting weights improves blood pressure, enhances vascular function and lowers inflammatory markers - key drivers of heart attacks and strokes. Lower Cancer Risk and Better Outcomes Muscle mass has even been linked to cancer survival. A systematic review in the Journal of Clinical Oncology reported that cancer patients with higher levels of muscle mass lived longer and experienced fewer treatment complications than those with low muscle mass 5 . Maintaining strength isn’t just cosmetic - it can be life-saving. Mobility, Balance and Injury Prevention Moving Well Now and Later Most people only start worrying about falls and frailty in their 70s. The truth? The groundwork for injury resilience needs to be laid decades earlier. Strength training enhances neuromuscular coordination, joint stability, and balance - all critical for preventing injuries in everyday life. In fact, a study published in Sports Medicine concluded that resistance exercise substantially reduces the risk of musculoskeletal injuries by improving proprioception and movement patterns 6 . At CGPT, our trainers - from Laurence’s technical expertise in movement patterns to Adam’s focus on foundational lifting - integrate these principles into every session. It’s not about lifting the heaviest weights; it’s about moving with quality and building a resilient body that performs inside and outside the gym. Your Brain on Strength Training Cognitive Clarity and Mental Health Emerging research suggests strength training might be as essential for your mind as it is for your muscles. A 2020 review in Psychiatry Research found that resistance training significantly reduces symptoms of depression and anxiety, likely due to neurochemical changes such as increased endorphin release and improved brain-derived neurotrophic factor (BDNF) levels, which support brain plasticity 7 . For clients managing demanding careers, families or chronic stress, lifting weights isn’t just stress relief - it’s neurological support. Better mental health means sharper focus at work, more patience at home, and a greater buffer against life’s inevitable challenges. Protecting the Ageing Brain Strength training may even help stave off cognitive decline. An Australian study published in NeuroImage: Clinical tracked older adults who engaged in progressive resistance training for 18 months. The participants showed reduced shrinkage in brain areas related to memory and executive function compared to controls, suggesting lifting weights could delay the onset of dementia 8 . Why CGPT Does It Differently More Than Just a Gym Session At CGPT, we take these science-backed benefits seriously. Our personal trainers design programs that are far more than “just workouts.” From Andrea’s balanced, holistic style, to James’ approachable programming and Mia’s hybrid strength and athletic sessions, every plan is built to: · Prioritise safe, progressive overload (to stimulate muscle and bone adaptation) · Incorporate functional movements that transfer to daily life · Adapt to your unique health history, goals and constraints · Keep training enjoyable and sustainable so you can stick with it for years, not weeks Whether you’re managing back pain, want to future-proof your body, or simply feel overwhelmed by what “getting fit” is supposed to look like, our team will guide you with expertise and empathy. A Place for Health, Not Just Aesthetics We’re not interested in quick fixes, punishing diets or short-term challenges. The reality is, long-term health requires consistent, well-structured strength work - not chasing six-packs in eight weeks. And while many gyms focus on transformations you can post online, we’re more concerned with the milestones you feel: sleeping better, lifting your kids without pain, running up stairs without getting winded, and knowing your body is strong enough to handle whatever comes next. Start Building Your Healthiest Future Today It’s easy to postpone training until a doctor insists on it, or until a scare - like a minor injury or troubling blood test - jolts you into action. But the best time to start protecting your future is now. Even two or three carefully programmed sessions a week can radically change your trajectory. As a comprehensive review in The American Journal of Medicine put it: “Muscle mass should be regarded as a vital sign of health” 9 . At CGPT, we’re here to help you make strength training a cornerstone of your health, with none of the intimidation and all of the personalisation. Ready to Invest in Your Long-Term Health? If you want more than aesthetic results - if you want a body that will carry you powerfully through the next decades of your life - strength training is your foundation. And there’s no better place to build it than with the expert team at CGPT. Start today with a supportive, tailored program in a private gym environment that prioritises your health first. Email Andrea at andrea@chrisgympt.com to learn how we can help you move, live and feel your best. References 1. Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006;84(3):475-482. 2. Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. 3. Zhao R, et al. The effects of resistance exercise on bone mineral density in older adults: a meta-analysis. Osteoporosis International. 2015;26(5):1605-1618. 4. Lee DC, et al. Resistance exercise and cardiovascular disease. Medicine & Science in Sports & Exercise. 2012;44(4):397-403. 5. Caan BJ, et al. Association of muscle mass with overall survival among patients with nonmetastatic colorectal cancer. Journal of Clinical Oncology. 2017;35(14):1630-1637. 6. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries. Sports Medicine. 2014;44(4):473-486. 7. Gordon BR, et al. Resistance exercise training for anxiety and depression. Psychiatry Research. 2020;291:113240. 8. Suo C, et al. Supervised resistance training delays brain atrophy in mild cognitive impairment. NeuroImage: Clinical. 2016;12:478-484. 9. Wolfe RR. Muscle mass as a vital sign in health and disease. The American Journal of Medicine. 2014;127(9):825-826.

What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym)

March 21, 2025
What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym) Searching for personal training in Melbourne but feeling nervous about taking that first step? You’re not alone. For many people, booking that first session is the hardest part. Maybe you’re worried about being judged, pushed too hard, or simply stepping into an environment that feels intimidating. At CGPT in Hawthorn, we specialise in helping everyday people - from complete beginners to busy professionals and parents - feel at ease from the moment they walk through our doors. Our private, personalised approach means your very first session will look (and feel) completely different to what you might expect at a typical big-box gym. Let’s break down exactly what happens at your first session with us, so you can start feeling excited (not anxious) about getting started. It Starts With a Warm Welcome - Not a Weigh-In At CGPT, we believe building trust comes before building muscle. That’s why your first session isn’t about jumping straight onto scales or measuring your body fat. It’s about getting to know you. You’ll meet one of our expert trainers - like Andrea, Tim, Laurence, James, Sophie, Jon, Mia or Adam - who will sit down with you for a relaxed chat. This is where we’ll learn about: · Your lifestyle and daily routine · Any previous injuries or health concerns · Your experience with exercise (or lack of - no judgment here!) · Your goals, big or small - from fitting into your favourite jeans to easing back pain or getting stronger for your kids. This conversation helps us tailor everything that follows, so you’re never thrown into a generic program that doesn’t fit your body or your life. A Movement Screen Designed for You Next, your trainer will guide you through a simple, science-backed movement assessment. This isn’t a pass or fail test. It’s a chance to see how your body moves, spot any imbalances or weaknesses, and ensure we create a program that’s safe and effective for you. You might do a few basic squats, lunges or reach movements - all carefully chosen to match your current ability. Many people find this eye-opening, as they start to understand how their body actually works (and what might be holding them back). A study published in the Journal of Strength and Conditioning Research highlights that functional movement screening helps reduce the risk of injury and improve long-term training outcomes by identifying compensations and mobility restrictions early on 1 . Your First Taste of Training - Calm, Controlled and Tailored Once we’ve gathered enough insight, we’ll ease you into your very first workout. Expect gentle, hands-on coaching that’s 100% personalised. Depending on your goals and current fitness level, we might focus on: · Basic strength moves with bodyweight or light resistance · Some core activation and balance work · Simple mobility drills to loosen tight areas You’ll also learn about correct technique - because moving well always comes before moving heavy. This is where our trainers truly shine. From Andrea’s balanced, intuitive style, to Laurence’s technical expertise and James’ ability to make training genuinely fun, you’ll be guided by professionals who care more about how you feel than how much weight you lift. No Crowds, No Ego - Just Your Journey One of the biggest reasons people choose CGPT over other gyms is our atmosphere. As a private personal training facility, there’s no sea of mirrors, intimidating machines or strangers watching. It’s just you, your trainer, and a space set up for focused, effective training. This helps you concentrate on your own progress - not on what everyone else is doing. It’s also why many of our clients say they finally felt comfortable starting their fitness journey here, after years of avoiding typical gym environments. What Happens After Your First Session? By the end of your first session, you’ll walk out with: 1. A clearer understanding of how your body moves 2. A realistic plan for your goals 3. A growing sense of confidence - because you’ll have already done your first tailored workout From there, your trainer will map out a personalised program, designed around your body, schedule and goals. You’ll know exactly what to expect at your next session, and have an expert in your corner every step of the way. Why CGPT is Different So why does this all matter? Because your first session is about more than just sweating - it’s about building a foundation you can sustain. At big gyms, you’re often thrown into classes or programs that have little to do with your actual needs. You might be left trying to mimic movements with no real coaching, or pushed into routines that don’t account for your mobility or injury history. The result? Frustration, poor technique and even higher injury risk. Research published in the British Journal of Sports Medicine underscores that properly supervised strength training significantly lowers injury rates and improves adherence, especially in beginners 2 . At CGPT, your personal trainer keeps you accountable, helps you progress safely, and ensures your plan evolves with you. It’s why our clients - from busy professionals to parents juggling it all - see such lasting results. Thinking About Booking? Here’s Your Gentle Nudge If you’ve ever thought, “I’m not a gym person,” or worried you’d be judged, pushed too hard, or made to feel out of place - we’re here to show you it doesn’t have to be that way. Come in for an initial consultation and movement screen, and see firsthand why so many people in Melbourne have discovered a new relationship with fitness at CGPT. You’ll never be just a number - you’ll be coached, encouraged and supported every step of the way. Ready to Get Started? Whether you’re completely new to strength training or simply want a smarter, more personalised approach, your first session at CGPT will set you up for long-term success. Want to learn more or book your initial consult? Email Andrea directly at andrea@chrisgympt.com - she’d love to help. References 1. Kiesel K, Plisky PJ, Voight ML. (2007). Can serious injury in professional football be predicted by a preseason functional movement screen? North American Journal of Sports Physical Therapy. 2(3):147-58. 2. Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 48(11):871-7.

Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs

March 14, 2025
Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs At Chris’ Gym in Hawthorn, we often hear questions like: “Isn’t that style of training only for elite athletes?” You don’t have to be chasing premierships, podium finishes or even weekend comps to train like an athlete. In fact, some of the biggest benefits of performance-based strength programs come when everyday people - busy professionals, parents, ex-athletes or casual gym-goers – start applying the same principles that elite athletes rely on. From sharper movement to better injury resilience and serious confidence boosts, let’s explore why training like an athlete might be exactly what your body (and mind) needs right now. What Does It Mean to Train Like an Athlete? Performance-based training goes beyond simple weight loss or basic gym machine circuits. It focuses on building a body that performs well in all situations, using methods traditionally reserved for competitive athletes. At CGPT, this means your program will likely incorporate: Big foundational lifts: Squats, deadlifts, bench presses and rows build total-body strength, support joint health, and improve coordination. Explosive power work: Movements like medicine ball throws, sled pushes, kettlebell swings or jump variations enhance your ability to generate force quickly, which is essential for real-life tasks and sport. Unilateral and balance-focused exercises: Single-leg or single-arm variations correct asymmetries, improve balance, and build stabilising muscles to protect joints. Mobility, activation, and structural work: Carefully selected warm-ups, corrective drills and stretching maintain optimal joint mechanics, reducing the chance of injury. Conditioning that means something: Rather than endless treadmill sessions, you might push a sled, use loaded carries, or do rowing intervals that build stamina in a functional way. Adam Flint, one of our trainers at CGPT, often explains it like this: “Athletes train to move well under all sorts of loads, angles and speeds. That’s exactly what life demands too — whether it’s running for a tram, carrying bags of mulch for the garden, or keeping up with your kids.” The Scientific Proof: Why Athletic Training Delivers Superior Results This isn’t just philosophy - the evidence is compelling. Functional strength drastically lowers injury risk A landmark systematic review in the British Journal of Sports Medicine (Lauersen et al., 2014) found that strength training cuts sports injuries by an average of 66 percent. While that statistic comes from athletic cohorts, the same mechanics protect everyday people from strains, falls and overuse injuries. By strengthening connective tissues and improving muscle recruitment patterns, your body becomes more robust under any load. Power and plyometric training benefit muscles and tendons Research in the Journal of Strength & Conditioning Research (Waugh et al., 2013) highlights that explosive exercises build tendon stiffness and muscular power more effectively than slow resistance work alone. This “spring-like” quality is crucial not just for athletes, but for anyone who wants to stay quick on their feet and injury-resistant. Balance and single-limb work improves coordination and reduces falls Studies published in Physical Therapy in Sport (Bishop et al., 2021) confirm that unilateral training enhances proprioception and corrects muscle imbalances. For the average person, that means fewer rolled ankles, fewer awkward back tweaks, and more confidence in daily movement. Resistance training significantly improves mental health A comprehensive review in Sports Medicine (Gordon et al., 2017) found that structured resistance training meaningfully lowers rates of anxiety, depression and perceived stress. The psychological boost from feeling strong and capable is one of the most underrated aspects of athletic training. What Makes CGPT Different At CGPT, you won’t find rows of crowded treadmills or be left to figure out complex lifts on your own. Our small, private setting means every client receives: Personalised programming: Your workouts are built around your goals, current fitness level, and any past injuries. If you’re an ex-basketballer with an old knee issue, your program might emphasise lateral stability and careful knee tracking. If you’re a busy executive with tight hips from long hours at a desk, your block might prioritise mobility and glute engagement. Expert movement coaching: Our trainers like Laurence LaRosa, Tim Walker and Adam Flint spend years studying biomechanics and coaching cues. They’re not just watching your rep count - they’re refining your technique in real-time to ensure every lift builds you up, rather than breaking you down. Evidence-backed progression: From fractional plates that allow precise incremental increases to lifting wedges that optimise joint angles, we use pro-level tools to drive consistent progress without overloading your body. A supportive, non-intimidating environment: Many of our clients started by saying they were “not gym people.” What they discover is a community that celebrates capability, strength and resilience – not just aesthetics. Specific Tools and Methods You’ll See at CGPT We pride ourselves on bringing advanced strength techniques and tools to everyday clients. A few examples: Sled pushes and pulls: Unlike high-impact plyometrics, sleds allow you to develop explosive power and conditioning with virtually no joint stress. They’re incredible for building force through the hips, knees and ankles - vital for sports and daily life. Wrist wraps and lifting straps: These are often misunderstood as just for powerlifters. In reality, wrist wraps stabilise your joints under pressing loads, reducing strain on tendons. Straps help secure grip on heavy pulls, so your back and legs aren’t limited by smaller forearm muscles. Resistance bands and chains: Adding bands or chains to lifts changes the resistance curve - making the lift harder where you’re strongest. This builds top-end force production and keeps muscles under tension through the full range. Fractional plates: Adding as little as 0.5 kg lets us make micro-progress that protects joints and confidence, avoiding the “all or nothing” jumps you see in most commercial gyms. How This Approach Helps Everyday Clients Training like an athlete is about building a body that performs under any circumstances. It’s particularly effective for: Ex-athletes: Many of our clients used to compete in sports. They love reconnecting with structured, performance-focused training that challenges them beyond basic fitness. Busy professionals: When you only have three sessions a week, you need every minute to count. We build comprehensive sessions that improve strength, power, mobility and conditioning all at once. Older adults wanting longevity: Power declines nearly twice as fast as raw strength as we age. By training explosively - safely, under expert supervision – we maintain fast-twitch muscle function critical for balance and falls prevention. Anyone bored with typical gym programs : If counting calories on cardio machines doesn’t motivate you, learning to deadlift, sled push or jump onto boxes under careful guidance might reignite your love for movement. Why These Tools Have Become Core at CGPT We’ve built our gym to give clients an edge that goes far beyond general fitness. Using these principles and tools: 1. We can help prevent injuries before they occur, not just rehab them after the fact. 2. We develop power that translates into quicker reactions and more confidence on the tennis court, golf course or even climbing stairs. 3. We support mental health and stress resilience through training styles shown to significantly lower cortisol and improve overall mood. Laurence often says: “It’s not about how much you can lift on day one - it’s about how well you can move, and how strong and balanced we can make you over the long term.” The Bottom Line: You Don’t Need to Be an Athlete to Train Like One Performance-based strength training isn’t reserved for pros. It’s how you build a body that not only looks fit, but moves powerfully, stays pain-free, and keeps you active for decades. If you’re tired of chasing the same goals with lacklustre results, or want to explore what your body is truly capable of under expert guidance, CGPT is ready to help. Get in touch with us today to book your initial consultation and movement screen. It’s the first step to discovering a smarter, more purposeful way to train and experiencing what it’s like to finally feel and perform like an athlete, whatever your life stage. References Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. Waugh, C. M., et al. (2013). Effects of explosive vs. slow resistance training on muscle-tendon complex function. Journal of Strength & Conditioning Research, 27(10), 2949–2958. Bishop, C., et al. (2021). Unilateral vs. bilateral training for improving strength and power. Physical Therapy in Sport, 50, 25-32. Gordon, B. R., et al. (2017). Association of resistance exercise with the incidence of depression and anxiety. Sports Medicine, 47(12), 2387–2398.